If you suffer from diabetes, pre-diabetes, metabolic syndrome, obesity, or low immunity you may benefit from a diet high in nutrition, but low in simple sugars. This diet not only considerers low glycaemic index foods, but also foods which are highly nutritious and foods which are microbially beneficial, supporting immune health, digestive function and general health.
Low glycaemic foods
What does this mean? Glycaemic index is a value allocated to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Put simply, foods with a low glycaemic rating are those which release their natural sugars slowly during digestion, or not at all. These foods are generally also high in soluble fibre. Glucose concentration in the body has been shown to be directly related to Candida growth, and interestingly, fructose (sugar from fruit) was found to inhibit the growth of candida.
It is worth noting a low G.I. food diet reduced hyperinsulinaemia and associated cardiovascular disease risk factors by addressing effects on oxidative stress, blood pressure, serum lipids, coagulation factors, inflammatory mediators, endothelial function and thrombolytic function.
Low GI foods produce a slower, lower rise in blood sugar levels.
Lower GI foods help with satiety, to feel fuller for longer - helping to control appetite and assist with weight management.
High GI foods produce a faster, higher rise in blood sugar levels.
There are many variables when considering the level of carbohydrates in food. Influences such as amount and type of fibre and starch, processing and cooking, ripeness and foods consumed at the same time will impact how the body recognises the sugar present. The important thing to remember is to choose quality food, with the goal in mind to eat a variety of healthy carbohydrate containing foods including wholegrain breads and cereals, fresh fruit and vegetables.
Click Here for Low G.I. Foods
Soluble fibre
Soluble fibre attracts water and turns into a gel during digestion. It can help balance blood sugar levels; help prevent the development of heart disease by lowering LDL cholesterol and support healthy digestion and microbiota composition.
Include soluble - fibre foods include: Oatmeal, barley, nuts, seeds – chia, linseed; beans, lentils, peas, avocado, sweet potato, broccoli, blueberries, apples, pears and psyllium husks. Introduce fibre slowly into the diet and include plenty of water.
Nutrient Dense Food
This is defined as foods which contain the most nutrition per portion. It may be fresh, frozen or canned to lock-in nutrition. It is highly coloured in blues, purples, green, orange, yellow and red. Choose nutritious foods from natural sources, grown in fertile soil, nourished and picked fresh. It is obtained from clean ocean sources or fertile lands.
Nutritional Foods Include:
Salmon – This fish contains a large amount of omega-3 fatty acids which are important for supporting optimal body functions and are associated with lowering the risks of many chronic diseases and improving well-being. Salmon contains vitamins, minerals and protein.
Shellfish – Like most foods obtained from the sea, shellfish such as mussels, clams, oysters and scallops contain many vitamins and minerals especially vitamin B12 and zinc.
Cruciferous vegetables such as Kale, Brussels sprouts, cabbage, cauliflower, radish, bok choy and broccoli are low in calories and rich in fibre, vitamin C, E, K, folate and phytonutrients which help with oxidisation and inflammation – considered the root of chronic disease.
Berries – these colourful little fruits are packed full of nutrition and antioxidants. They help protect our cells, reduce oxidative stress and reduce the risk of disease. May help increase insulin sensitivity, reduce blood sugar and insulin response to high carbohydrate food as well as protecting cells from the damage when blood sugar levels are high.
Berries are high soluble fibre. This helps slow down digestion, keeping you fuller for longer and reducing hunger. Choose raspberries, strawberries, blackberries and blueberries.
Fermented Foods
Fermentation allows the sugars and fibres found in food to interact with bacteria, yeast and microbes, which changes the chemical structure of the food. Many fermented or cultured foods are considered good for health offering many benefits. They provide antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerosis activity.
Fermented or foods include:
- Kombucha – fermented black tea and sugar, fruit or honey
- Miso - fermenting soybeans, barley or brown rice with a fungus called koji, fungus
- Tempeh - fermenting soybeans with a tempeh starter
- Natto - fermented soybeans
- Kimchi - fermented vegetables
- Pickles – lactic acid fermented cucumbers in salt and water.
- Sauerkraut – fermented cabbage
- Kefir - fermented milk product (cow, goat or sheep’s milk)
- Yogurt - fermented milk
- Raw cheese – fermented unpasteurized milk
- Apple cider vinegar (raw and must contain ‘the mother’)
In some instances, fermented foods may aggravate candida and it is suggested to reduce the load with anti-fungal treatments before introducing to the diet.
Limit colonization of Candida
Include these foods in the diet to help reduce colonization of candida.
Coconut oil. Research found coconut oil changed the metobolic structure of candida albicans and reduced its ability to colonize. Coconut oil can be used in cooking, as a replacement for butter or margarine and as a salad dressing.
Turmeric contains curcumin, a powerful anti- inflammatory and antifungal agent that appears to inhibit the growth of C. albicans and protect against yeast infections.
Garlic is high in allicin, an organosulfur produced when garlic cloves are crushed or chopped. This has been shown to inhibit the proliferation of fungi and bacteria. Studies suggest garlic may protect against candida overgrowth and reduce its ability of to attach to cells. Raw garlic is most effective as heat damages allicin.
Ginger contains antifungal compounds called gingerol and which can inhibit the growth of C. albicans.
What to avoid
Reduce or avoid high amounts of simple sugars (such as confectionary and soft drinks), dried fruit and fruit juices, wine. Dairy and gluten in some instances can exacerbate inflammation.
References
Metabolic effects of low glycaemic index diets https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2654909/
The Effect of Dietary Glycaemic Index on Glycaemia in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. https://www.ncbi.nlm.nih.gov/pubmed/29562676
New perspectives on the nutritional factors influencing growth rate of Candida albicans in diabetics. An in vitro study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5572443/
Glycaemic Index of foods https://www.health.qld.gov.au/__data/assets/pdf_file/0026/143567/paeds_gi.pdf
http://www.glycemicindex.com/
Improvements in Metabolic Health with Consumption of Ellagic Acid and Subsequent Conversion into Urolithins: Evidence and Mechanisms. https://www.ncbi.nlm.nih.gov/pubmed/27633111
Gastrointestinal Transit Time, Glucose Homeostasis and Metabolic Health: Modulation by Dietary Fibers. https://www.ncbi.nlm.nih.gov/pubmed/29495569
Soluble vs. insoluble fiber https://medlineplus.gov/ency/article/002136.htm
Berries modify the postprandial plasma glucose response to sucrose in healthy subjects. https://www.ncbi.nlm.nih.gov/pubmed/19930765
Berries and anthocyanins: promising functional food ingredients with postprandial glycaemia-lowering effects. https://www.ncbi.nlm.nih.gov/pubmed/27170557
Health benefits of fermented foods. https://www.ncbi.nlm.nih.gov/pubmed/28945458
https://draxe.com/nutrition/article/fermented-foods/
Manipulation of Host Diet To Reduce Gastrointestinal Colonization by the Opportunistic Pathogen Candida albicans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863630/
Curcumin as a promising anticandidal of clinical interest. https://www.ncbi.nlm.nih.gov/pubmed/21358761
Antimicrobial properties of allicin from garlic. https://www.ncbi.nlm.nih.gov/pubmed/10594976
Survey of the Antibiofilm and Antimicrobial Effects of Zingiber officinale (in Vitro Study) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4842230/
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